Great Lakes 4x4. The largest offroad forum in the Midwest banner

fat guy no more!

112K views 973 replies 130 participants last post by  Shotgun 
#1 · (Edited)
Well I got on the scale lastnight and WOW I'm super fat :( (318.6lbs).so today is the day I start doing something about it! Im only going to drink water(also some beer):teehee: watching what I eat and doing some biking to start.
I will be happy if I can get down to 220-240 range !
Week 1-312.2lbs=-6.4
week 2-302.8lbs=-9.4
week 3-300.1lbs=-2.7
week4-298.0lbs=-2.1
Week5-295.2lbs=-2.8
Week6-293.8lbs=-1.4
Week12?-284.0lbs
 
#218 ·
Change the amount of fuel you are putting in the tank, also make sure you're mostly running on premium fuel (lean meats, veggies, fruits) not 87 octane (cookies, breads, pop, junk, etc.)

At 6 ft tall, 300 lbs 30 year old male you need 2600 calories a day to maintain your weight if you never move off the couch all day.

If you want to lose weight, you have to do a combination of two things. Eat less calories and move more.

If you want to get all scientific buy a heart rate monitor, wear it all day, see how many calories you burn. Eat less than that by at least 500 calories per day.

Example, you probably move around enough without dedicating some time to working out to require 3,000 calories a day to maintain your weight. Add in a work out (lets say 500 calories burned) now you are up to needing 3,500 calories per day to maintain 300lbs.

You shouldn't deprive your body of more than 500-750 calories per day. So, if your BMR is 2600, and you actively burn an additional 500 calories per day through work, exercise, chasing the kids, etc. Then 2600 calories per day will let you lose about 1 lb per week (3500 calories per week is typically 1 lbs of fat loss per week).

Don't try getting all crazy and eating WAY less calories then you need, because then your body will feel starved and just store everything you eat because it is thinking you aren't going to feed it again and it will need to turn that food into fat stores in case you don't eat it. This is also why it is important to eat often. Your body will get used to this and think its getting some food again soon so it will not be afraid to start eating away at the bodyfat you already have to fuel your muscles while it waits for food again.
 
#219 ·
A good general guideline to help get a good start.

Calorie Needs to lose weight
There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.

If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.

An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals
 
#512 ·
I know I was drunk last time I saw you but I remember you as thin??? :confused:

I can fluctuate weight without it being that noticeable. Last snofari I was probably around 190 lbs. I hurt my back really bad during the summer of '12 and I stopped working out which caused me to gain weight. There are few recent pics of me on fb that show the slight pudge when I hit 215 lbs.
 
#234 ·
I am still losing on average 2 to 3lbs a week. I am the lightest I have been since um... college??? :woot::woot::woot::woot::woot:
Kickstand thinks I eat too few calories but it's working for me. I am working out at least 5 times a week now when I get up for work. I am all about efficiency. :nana::nana::nana: Seeing me buy new pants every couple of weeks is getting hard on my cheap hubby though.. :teehee:
 
#236 ·
Awesome Kerryann :thumb:

I'm actually starting to put weight back on now, (245) but it is all muscle mass. I told the wife I was going to try to get as big as Lou Forigno, in which she replied, "you should take a bath in green kool-aid, it will help".
 
#244 ·
:woot:

I'm about to go lose a few lbs.

On a serious note, The past week I've been walking regularly and working my ass off at hydration, Unfortunately, I had a friend evaluate my shoulder, and my rotator cuff on my dominate side is hurt. :( Might have to join the crossbow league.
 
This is an older thread, you may not receive a response, and could be reviving an old thread. Please consider creating a new thread.
Top